Name: 24 Hour Yoghurt
Prep time: 10 min
Cook time: 1440 min
Total time: 1450 min
Yield: 2
Ingredients: 8 cups coconut milk or dairy milk; 2 tbs honey; Yoghurt starter culture

Meal Type: Lunch, Salads
Diet Type: Dairy free, Egg free, Gluten free, Low Fermentation, Low FODMAP, Phase 1 Semi Restricted, Phase 2 Reintroduce, SSFG: Green, The SIBO Diet: Balance, The SIBO Diet: Calm, The SIBO Diet: Expand, Vegan, Vegetarian
Cooking Time: 30 minutes

Prep: 10 mins

Cook: 30 mins

Yields: 2 servings

This Korean Chicken (or tofu!) Bliss Bowl is the kind of meal that makes a SIBO diet feel easy and satisfying, not restrictive. You get glossy sesame ginger chicken (or tofu), roasted carrots for sweetness and warmth, plus crisp cucumber and radish for that fresh crunch. Finished with kale, sesame seeds and spring onion (scallions) greens, it hits all the best salty, savoury, zingy notes without relying on high FODMAP ingredients.

It’s also a flexible, build your own bowl situation, which makes it perfect for quick lunches and simple weeknight dinners. Serve it over jasmine or basmati rice, rice noodles or use extra salad greens or chopped vegetables if you're not yet eating rice. And if you do well with sweet potato, you can swap it for the carrots.

50 Shares

Koren Chickean Bliss Bowl Recipe 786x1024

Imperial

Metric

Ingredients

Roasted Carrot

1 medium (approx. 5.2 oz) carrot, cut into batons
1 tsp olive oil
Pinch salt and pepper

Ginger sesame dressing

2 tbs tamari gluten free soy sauce
2 tbs lemon juice
1 tbs sesame oil
2 tsp freshly grated or finely chopped ginger
Pinch chilli flakes, optional

Protein

10.5 oz chicken thigh or breast fillets, cubed (or 7 oz firm tofu)
1 tsp olive oil
1 tbs sesame seeds

Salad Bowl

4 cups kale leaves
1 tsp olive oil
1 cup cooked jasmine or basmati rice
1/2 avocado, sliced
1 small cucumber, thinly sliced
4 small radish, thinly sliced
2 scallions, green part only, thinly sliced
Salt and pepper, to taste

Method

First roast the carrot. Pre-heat the oven to 350F. Place the batons in a small bowl and cover with olive oil, salt and pepper. Roast on a baking sheet lined with parchment paper for 30 minutes, or until soft and slightly golden. Remove from the oven and cool slightly.
While the carrots are cooking, you can cook the chicken. Mix the dressing ingredients together in a bowl.
Place the cubed chicken (or tofu) in a separate bowl then cover with 2 tablespoons of the dressing mixture. Stir to mix through. Keep the remaining dressing mixture to the side.
Heat a skillet over medium heat. Add the olive oil then pan fry the chicken (or tofu) cubes for 5 minutes, or until cooked through completely. Remove from the heat and sprinkle with 1 teaspoon of sesame seeds. Set aside.
Place the kale leaves in a large bowl and drizzle with 1 teaspoon of olive oil and a sprinkle of salt. Kneed the mixture with your hands, until the leaves have softened.
To make your bowls, divide the rice between two bowls. Top with the remaining ingredients then drizzle with the remaining dressing and sprinkle with the remaining sesame seeds.

Note

You can substitute firm tofu for chicken to make this meal suitable for vegetarians and vegans. When pan frying the tofu, aim to get some browning on each side before removing from the heat. If time allows, marinate the tofu for an hour prior to cooking so the marinade flavours absorb into it.
You can substitute sweet potato for the carrot if you can tolerate it. A low FODMAP serving is 75g per serving (1/3 cup). The SIBO Bi Phasic Diet Reintroduce Phase allows for 1/2 cup cooked sweet potato per serve.
You can substitute the rice for rice noodles if you can tolerate them.
You can substitute the lemon juice for rice wine vinegar if you can tolerate it.
If you are ready to introduce fermented foods, you can add a small serving of kimchi to this meal.
This is a great make-ahead meal. Simply store the rice, chicken and salad ingredients in separate containers then mix together just before serving. The dressing can be kept in a small container and added at the time of serving.